1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling/drill/kick by 25's
1:00 rest
All @ :10 rest...
1 x 100 catchup free drill- steady head, firm kick, long stroke
1 x 200 drill/swim by 25's in primary stroke, except last 25 is kick on back choice, focus on 4 UDK's off each wall
1 x 300- 50 2 kicks 1 pull breast drill- head down & flat at the end of each stroke, point toes at the end of each kick; 50 swim/kick on back breast by 25's (Lane 1 can go 200)
1 x 200- 50 swim free br 3, 100 drill/swim by 25's in 4th best stroke NO FREE, last 50 kick choice easy/FAST by 25's with boards
1 x 100 swim/kick by 25's in primary stroke NO FREE, 2nd 50 faster than the 1st
Check HR, then 1:00 rest
3 sets of:
2 x 100 swim IM, last 25 kick on back desc 1-2 @ 1:30; Lane 1 go 2 x 75 swim IM, fly/back/breast by 25's, also @ 1:30
6 x 25 kick on back as follows:
1-2 kick choice @ :35 desc 1-2
3-4 all FAST free with boards @ :25
5-6 choice kick on back @ :35- FAST UDK past the flags, then choice kick FAST to the end
1 x 150 swim FAST free br 3/5/3 by 50's (Lane 1 go 1 x 100 swim free FAST br 3, except 3rd 25 is br 5), get time & check HR
1:00 rest between sets
With fins, until 7:30 p.m.,
50's swim desc 1-3's to all out FAST @ 1:00 (odd rounds of 3 free, even rounds of 3 NO FREE)
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the last week of SCY training. Have a great day!
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